As anyone who is in recovery from a substance use disorder can tell you, the risk of relapse is real and ongoing.
That’s because a substance use disorder is a brain disease that can be managed—but not cured. As a result, the possibility of relapse is ever-present. That might seem discouraging, but there is good news, too: Plenty of strategies can make it easier to stave off a relapse and maintain your sobriety for another day, another week, another month, another year.
Let’s take a look at some things you can focus on to make it more likely that you will be able to maintain your hard-won sobriety. You might think of this list of tips as a checklist for keeping relapse at bay.
Area of Focus: Your Physical Health
There is a good chance that your physical health suffered while you were using drugs or alcohol. After all, the substances themselves have a negative impact on your body—and your addiction may have been so all consuming that you neglected to take care of yourself in any significant way. Improving your overall physical health can provide a good foundation for your ongoing recovery because if you feel better, you are less likely to return to drug or alcohol use.
There are, of course, a number of areas to consider when thinking about your physical health:
- Getting regular exercise has benefits for both your physical and mental health. And you don’t have to train for a marathon or work up to bench pressing some impressive amount of weight. A regular walk or run, swimming or other exercise in a pool, or a yoga or Pilates class can provide significant benefits. Consistency is more important than intensity, so find something you like and can stick with.
- Eating nutritious food also has benefits for both your physical and mental health. Of course, food fuels your ability to exercise, and leaning toward healthy choices and away from unhealthy options is good for the body and for the mind. Stick to whole, natural foods when you can and leave the processed and sugary options alone.
- Getting plenty of quality rest also supports—you guessed it—both your physical and mental health. Setting a good sleep routine that includes a regular bed time and a regular awakening time can ensure you get enough rest. Having a good wind-down plan and a comfortable, uncluttered place to sleep can make a big difference.
Area of Focus: Your Mental Health
We have noted that many of the things that boost your physical health also support your mental health. But you can strengthen and maintain your mental health in other ways, too. Among them:
- Getting help with any mental health disorders you may be experiencing. Depression, anxiety, trauma-based disorders, and more can be a threat to your sobriety—and reduce your quality of life. Through therapy, medication, or a combination of the two, you can improve your mental health and protect your sobriety.
- Building a strong support network. Having a network of friends and family members you know you can count on is an excellent way to bolster your mental health. These are the people who will come to your aid when times are tough—ready to listen and to help any way they can.
- Finding the activities that build up your mental well-being. Maybe you keep a journal in which you can explore your feelings. Maybe you take up mindfulness practice to keep your focus on the present moment. Maybe you take up an engrossing hobby that helps you relax and clear your mind. All of these things and more can be good for your mental health.
Area of Focus: Giving Back
A spirit of giving can go a long way when it comes to making a relapse less likely. And there are plenty of ways to give of yourself:
- Volunteering for a cause that is important to you. When you are engaged in something that matters to you personally, you will invest your time and energy—and your commitment to the cause will help you remember why your sobriety is so important.
- Participating fully in the recovery community. Even if you don’t think you are cut out to be a sponsor, your participation in the recovery community is beneficial to others. Part of what makes recovery groups so effective is the sense of shared experience. Just attending meetings is a way to give back—while also benefiting yourself.
- Helping out in the neighborhood. Do you have an elderly neighbor who could use help with yardwork? Could you help out at the crosswalks before and after school so kids are safe? Is there a community clean-up day you could participate in? Being an active participant in the life of your neighborhood is a great way to give back.
When Relapse Is Reality, We Are Ready to Help
While each of the strategies we have mentioned above can be quite effective in helping you avoid a relapse, relapses can and do still happen. At Northern Path Recovery Center, we see a relapse not as a failure, but as an opportunity to fine-tune your treatment plan. We are ready and able to help you restart your recovery journey.
